These Exercises are for core activation, stability and mobility. Core exercises can be performed daily.

Glute Bridge

 

 

 

 

Important to remember while performing the glute bridge is to engage your core. Think about pressing your low back into the floor, then initiate the upward movement with your glutes (buttock).

Great for developing and strengthening glutes and abdominals for core stability. Pause each rep in the up position for 5-10 seconds for 10-20 reps 2-3 sets.

 

 

Quadruped

 

 

Start on your hands and knees. Reach out with your opposite arm and leg keeping your spine neutral (do not bend, arch, or twist). Return to the starting position. If reaching with both your arm and leg is too difficult, you may just reach out with your arm then switch and kick back with your leg. Keep the reps nice and controlled, and do not fly through this exercise. This exercise is great for posture and balance and reinforces core stabilization.

Cat-Camel

 

Start on all fours. Press and round the spine upwards. Pause for 5 seconds. Release this position downward increasing the arch in the low back, pushing your hips back(starting position).

 

 

Prone Superman

 

 

Cable Hip Flexions

 

Pelvic Tilts

 

Cobra

 

Standing Hip Hinge

 

Active Frog Prone

 

Sitting Thoracic and Cervical Extension

 

Sway Back Ankle Squeezes